r/tacticalbarbell • u/ProtectionPossible56 • 5d ago

GP Capacity Op Template Choice

Digging around here a bit and getting mixed messages - I'm about to start running capacity in prep for entering the army next summer. I'm going back and forth between standard Op and Op/DUP. Some people seem to be saying that any beginner should just go ahead and do standard, others that the conditioning load in GP will make this tough. I'm going to do bench, squat, and hex-bar DL and mix in some prehab work for knees ankles and shoulders.

I'm not exactly a beginner but I took an extended (1.5 year) break from heavy lifting due to some upper back/shoulder issues I started to have. I did retest maxes this summer:

|| || |Squat|225| |Bench|202| |Deadlift|318| |Weighted Pull-up|201|

TLDR: For a lifter coming off a couple year break from max strength lifting, is standard operator better? Or is or Op/DUP better to cope with the extra conditioning of GP? OR should I do the first block with standard and switch to DUP for the second?

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u/Turbulent_Purple1527 5d ago

Last winter, I was doing hybrid template from the GP book. I ran the standard OP for one cycle, and then I wanted to try OP DUP, so I did that for another cycle. I always did the minimum sets for squats and deadlifts, but it was still too much for me. My lifts are all at the intermediate level, but I definitely wouldn’t do this again for a while.

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u/ProtectionPossible56 5d ago

To clarify, Op/DUP was too much, or just operator in general?

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u/Turbulent_Purple1527 5d ago

DUP was too much. Squatting and dlifting three times per week by itself isn’t easy and then adding running on top of that... Recovery was awful, I was in pain a lot. Was also in a bulking, eating 4k calories per day, and sometimes it still felt like it wasn’t enough. But i was strong AF and looked great haha

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u/ProtectionPossible56 4d ago

How was that first block of standard Op? What lifts did you use?

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u/Turbulent_Purple1527 4d ago

piece of cake comparing to DUP.
back squat, bench, wpu 2x a week, trap bar deadlift 1x a week one or two working sets